You must have long range goals to keep you from being frustrated by short term failures. - Charles C. Nobel

Welcome to day 8 and the second week in your Challenge. While looking back and measuring the success of your previous week, it is important to have days of active rest. This means doing low-impact exercise to help your muscles recover while also increasing progress. Listening to your body is key, but low impact could be walking, foam rolling or yoga. So read below for your active rest day!

Walking to Success

Today's challenge is a 20-30 minute walk. While this seems a basic form of exercise, one should never underestimate the effectiveness of walking within a runner's journey. 

You can change the level of difficulty within today's challenge, by walking anywhere from 20 minutes on a flat terrain, to 30 full minutes on an incline. Try to keep your pace up the whole time, as this will raise your heartbeat, meaning you will get the most out of your workout.

Read more below about the usefulness of walking within your weekly routines.

Can Walking make you a better Runner?

Walking during a run is seen widely as a level of unfitness or as a sign your body isn't ready for the distance or pace. However walking as a form of exercise in itself is undoubtably essential in building up your strength muscle growth and development.

Walking is great is a great option for progressing your running on a rest day without inducing injury or repressing your endurance. For those who also suffer from sore knees or shin pain during running, walking is also a great form of exercise while not pushing your body too far.

Most importantly walking can do wonders for your mental health. Getting fresh are and vitamin D (no matter how gloomy the weather) throwing on a coat and getting out there will blast the wintery blues out your lungs!

It is recommended that the average person would do 8,000-10,000 steps a day, easily trackable by your sports watch. While walking, watching your heart rate and pace is great, as walking at a decent pace will result in a very good work out, without the weights or stitch!

Can Walking make you a better Runner?

Walking during a run is seen widely as a level of unfitness or as a sign your body isn't ready for the distance or pace. However walking as a form of exercise in itself is undoubtably essential in building up your strength muscle growth and development.

Walking is great is a great option for progressing your running on a rest day without inducing injury or repressing your endurance. For those who also suffer from sore knees or shin pain during running, walking is also a great form of exercise while not pushing your body too far.

Most importantly walking can do wonders for your mental health. Getting fresh are and vitamin D (no matter how gloomy the weather) throwing on a coat and getting out there will blast the wintery blues out your lungs!

It is recommended that the average person would do 8,000-10,000 steps a day, easily trackable by your sports watch. While walking, watching your heart rate and pace is great, as walking at a decent pace will result in a very good work out, without the weights or stitch!

RUNNER'S TIP

Did you know that Running Shoes can make great walking shoe alternatives with added support if you need it! Get your gait analysed to ensure you are receiving the correct amount of support in your walking shoes too!